Bone Broth: How To & Health Benefits

Throughout the centuries, people have been making and drinking bone broth. It is known to have great medicinal benefits because it is full of such rich minerals. Bone broth is made by simmering bones (beef, chicken, or fish) in water for anywhere from 12 to 48 hours. This long, slow process ensures that the bones release all their nutrients into the liquid for you to enjoy. Let’s talk about how to make bone broth, tips and tricks I have found, and the nutritional benefits of using it in your everyday cooking. 

How to Make Bone Broth

1. Gather all your bones! I buy a whole chicken each week, use the chicken meat in my recipes each day and save the bones in a bag in the freezer. Once I have enough chicken bones to make bone broth, I pull each bag out of my freezer and start a pot of bone broth! You can also save the bones from your steaks, or fish to use in the broth as well.  
2. Put all of your bones in the pot and cover them completely with water. 
3. Put the stove on medium high heat and bring the water to a boil. 
4. Once the water boils, turn the heat down to medium low. 
5. Add in a splash of apple cider vinegar and some salt and let it simmer at a low boil for about 12 hours. 
6. After 12 hours, add more water to the pot to top it off as needed. 
7. Add in some veggies! You don’t have to have veggies in your broth but it does enhance the flavor. I like to add carrots, celery, onions, and garlic. It adds just a little more flavor and a little more nutrients! 
8. Continue cooking on low for another 12 hours until you have a rich broth! 
9. Use in all your recipes as a replacement for water or regular broth. Store it in your freezer or use a pressure canner to can it and make it shelf stable! 

Nutritional Composition

Bone broth is a honestly nutritional powerhouse! It contains several key nutrients that contribute to its health benefits:

Collagen: Collagen is the most abundant protein in the body and a vital component of connective tissues, such as skin, bones, tendons, and ligaments. Bone broth is rich in collagen, which can support joint health, improve skin elasticity, and promote gut health.

Gelatin: During the cooking process, collagen in the bones breaks down into gelatin, a protein that supports digestion and helps repair the intestinal lining. Gelatin also provides a feeling of fullness, making bone broth a satisfying addition to a meal or snack.

Amino Acids: Bone broth contains a variety of amino acids, including glycine, proline, and glutamine, which play essential roles in protein synthesis, immune function, and overall health. These amino acids are often lacking in modern diets but are abundant in bone broth.

Minerals: As bones simmer in water, they release essential minerals such as calcium, magnesium, phosphorus, and potassium into the broth. These minerals are essential for bone health, nerve function, muscle contraction, and electrolyte balance.

Health Benefits

Now that you see what great nutrients it contains, let’s talk about what these nutrients can do for you health! Consuming bone broth regularly can help with:

Joint Health: The collagen and gelatin in bone broth support joint health by promoting the repair and regeneration of cartilage and reducing inflammation. This can help alleviate symptoms of arthritis, other joint disorders, or even something like a chronically aching knee! 

Gut Health: The gelatin in bone broth helps repair the intestinal lining and improve digestive function, making it beneficial for individuals with leaky gut syndrome, irritable bowel syndrome (IBS), and other digestive issues.

Skin Health: Collagen-rich bone broth can improve skin elasticity, reduce wrinkles, and promote a youthful complexion. Regular consumption may also help with conditions like eczema and acne.

Immune Support: The amino acids in bone broth, particularly glycine and glutamine, support immune function by enhancing the production of antioxidants, reducing inflammation, and supporting the growth of beneficial bacteria in the gut.

Hydration: Bone broth is an excellent source of hydration, providing fluids and electrolytes that are essential for maintaining optimal hydration levels in the body.

In conclusion, bone broth is more than just a flavorful culinary staple—it's a nutritional powerhouse packed with essential nutrients and health-promoting compounds. By incorporating bone broth into your diet regularly, you can support your overall health and well-being from the inside out… plus it is easy to make your own right at home!